There are definitely polarized opinions and experiences related to the plant-based/vegan/raw diets! Some people say that switching to the plant-based nutrition (here and further, vegan and raw will be assumed as comparable options, but not explicitly listed because these differences are not the point of this passage) radically changed their quality of life and made their health superior, whereas the opposing group of people claims that plant-based diet nearly ruined their lives. Why is that and how to become a member of the first above-mentioned group?
Let’s go in order and answer the first question: why is that? Because. Because of lack of education, lack of knowledge, lack of self-awareness and connection with the body, extremism, and somewhat oblivious attitude. Do we need to go in depth in each of these points? I don’t think so. I personally like to propose the solutions for the problems and not get too centered on the problems themselves.
So, let’s move on to the solutions and tips on how to transition to plant-based regimen to make sure that you thrive on the plant-based diet for a loooong time.
When the idea to make a switch crosses your mind, go to a reasonable and open-minded doctor and ask to perform a comprehensive medical exam focused on vitamin and mineral deficiencies, inflammation, and hidden hormonal imbalances beyond the possible apparent signs of malfunction in the body. This will give you an essential baseline to determine a plan for which foods and natural supplements to consider as your primary sources of nutrition. Additionally, you will be able to compare your body’s performance against these data later on, when you undergo a long-term dietary shift and determine whether your diet is designed properly.
Quit dairy first! Try to remove it from your diet completely and, at first, use available plant-based dairy and milk alternatives to help you cope with psychological withdrawal discomfort. In just a couple of weeks, you will notice reduction of pain, inflammation, mucus, skin blemishes, and swelling, and, as you approach cold months, you will be thrilled with reduced susceptibility to colds and other diseases.
Start your transition by replacing the foods with no or negative nutritional value with your favorite fruits, vegetables, and nuts. You can check out some of the recipes (which, of course, will be mainly raw) on my channel. New wholesome additions to the diet will replenish some of the vitamin deficiencies and will pave the way to building a healthy microbiome by supplying your friendly gut flora with increasing amounts of cellulose and soluble fiber. Let it be as slow and steady as your body and mind feel comfortable with, but start making steps in the direction of increasing the nutritional value of your diet. Remember that caloric intake is not proportional to the nutrient density, so be mindful about that. You can also learn about the REAL and safe superfoods here.
Along with 3., make sure to get acquainted with actual probiotics. The easiest way to introduce probiotics is to take them in a form of encapsulated powders. This way is OK, especially for beginners, as it is convenient and easy to be consistent with. Most probiotic brands offer a one-pill-per-day dosage, which is quite handy for a busy person! Later on… nevermind, this is the beginners advice. More information on probiotics can be found here and here. Even though I eat lots of living fermented foods on a daily basis, I still supplement with a relatively simple and affordable light probiotic that contains acidophilus cultures, and the rest comes from coconut kefir, live coconut yogurt, and sauerkraut. Living fermented foods will be displayed in a fridge, they will be unpasteurized, they will have a raw label on them, yogurt will not have any added sugar and will have shorter storage time, the lid will not pop upon opening and will likely be taped to the jar, and sauerkraut will not contain any vinegar - these are the ways to tell that you are actually getting some bacteria! Actually, if you thought “eww“ reading the word “sauerkraut“, please, make sure to check out this recipe before you give up on the idea of eating this pungent cabbage treasure!
Quit alcohol. We should have a separate discussion on this subject.
Most meat alternatives are in essence highly processed products, often containing enormous amounts of salt and added sugar on top of that, so treat them as a treat, not as a regular food. Instead, to make yourself comfortable and keep up with a conventional protein intake model, try experimenting with legumes and hearty nuts, such as walnuts or pecans (raw and soaked), that can be used beautifully even and especially in raw diet. One fancy and very satisfactory way of introducing more plant protein is to switch from conventional wheat to lentil pasta. I came up with this quick lazy lasagna recipe (it is one of my “cheat meals”), so if you want an inspiration, please, find the recipe video here.
A tip for those who get bloated and uncomfortable eating legumes. First, opt for the various kinds of lentils. You can choose red or yellow lentils that will be a bit lighter on your stomach than green or black lentils, and, of course, you can eat them in a form of sprouts. At the same time, the easiest way of consuming lentils is through boiling them. In this case, you can boil them in kombu broth. Kombu seaweed broth helps to break down some polysaccharides that can cause bloating. Kombu broth is prepared in just 15 minutes and has a very subtle taste. The seaweed can be stored beautifully in a sealed glass jar and a little goes a long way! You can either discard kombu after making a broth or eat it. I used to eat it sliced in thin strips inside a miso soup, but currently I only eat the kinds of seaweed that can be consumed without being thermally processed.
If you work out and are accustomed to taking protein powders, try out their plant-based alternatives. The best one I could recommend is (Ironically? - Not at all.) raw! You can check it out here. Unlike its counterparts, it contains digestive enzymes for more complete protein breakdown, and can be with no added flavoring or sweetener. Even if you don’t workout, supplementing with a high-quality protein powder-based smoothie will be a great way to prevent malnourishment while you are experimenting with building a sustainable and balanced diet with more wholesome ingredients and transforming your digestive system!
Quit eating refined sugars! The most wholesome alternative to the added sugar is dates. Get a box of medjool dates and experiment with making your own candy/brownies/cakes with fresh medjool date paste instead of sugar. (I still cringe when I stumble upon recipes that tell you to “add 3 cups of flour, 3 cups of sugar, a cup of corn syrup, a pack of butter…“. Four Cups of Sugar, man! And this is before the cream even!)
Make sure to acknowledge and note all the changes that are happening in your body. It is important to address any physical discomfort and become aware of the psychological difficulties right away during the transition. Depending on where you are starting from, the way you metabolize foods might be changing quite drastically! Additionally, the gut flora that you will start to build will be dictating new habits, moods, and cravings.
The major food addictions will be coming after you until you rebuild your intestinal flora and firmly establish new habits. Be mindful about it and target these habits specifically by learning about the healthy alternatives.
The closing tip is ENJOY THE PROCESS. As I was describing here, for me building and following an abundant, vibrant diet has been an act of art. Determine what type of self-expression or self-manifestation this path becomes to you and follow it sensibly, with a feeling of gratitude for being ready for it, for being provided the knowledge and resources for it, embrace the vision and awareness of your developing self and ever growing connection with the world.
In a month of following these tips you will notice how you become more and more comfortable eating plant-based, even if some elements of your previous diet still remain on occasion. Your gut will start commanding you to include more and more wholesome and raw fruits and vegetables. Absolutely organically your level of energy and awareness will be going up with an increasing pleasure from going the new way! The rest will come naturally because of how good and beautiful it feels.
For more information and personalized advice, you can schedule a consulting session here.
Raw Form of Life.
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